Yoga for beginners at home: exercises, benefits and contraindications

The rhythm of modern life is that we often have to worry, worry, not sleep, and to myself to recharge, to sit on the stimulants — coffee, chocolate. This is a surefire road to stress and mental disorders. When the ability to completely relax the mind and body seems to be something unattainable, comes to the aid of yoga — an amazing practice, which has become extremely fashionable in recent years. If you want to enjoy peace, to meditate, plus to improve your body, then your choice — yoga for beginners at home to master which is quite real.

Natalia Volkova 24 Oct 2017138

The content of the article

1 a Bit of history and classical forms of yoga

1.1 Yoga Of Patanjali

1.2 Raja yoga

1.3 Hatha yoga

1.4 Ashtanga yoga

1.5 the Mantra-yoga

1.6 Kundalini yoga

1.7 Power yoga

1.8 Fitness yoga

2 Benefits for mental and physical health

3 Contraindications

4 How to operate beginners

4.1. Technique No. 1: pranayama

4.2 Technique # 2: meditation

4.3 10 More tips

5 Yoga at home: yoga asanas for beginners

5.1 Pose camel

5.2 Posture chair

5.3 Pose mountain

5.4 the Position of tilt to the soles

5.5 the Position of the triangle

5.6 the plow Pose

5.7 Pose candle

5.8 child’s Pose

5.9 Dead pose

6 Wise — yoga for the fingers

6.1 Wise “life-Saving”

6.2 Wise “Understanding”

6.3 The Wise “Life”

Each of us the word “yoga” has its own understanding, and in fact all of us are right, because this concept combines quite a lot of deep meanings. Yoga is a philosophy about the meaning of human life, born into a mysterious India. Yoga is a spiritual tradition, experience and wisdom of many generations. One of a kind way of life, giving health to the mind and body. It relaxation, vitality and finding faith in yourself. And, of course, the practice of yoga is an exercise program that has become a popular part of fitness training.

However, do not equate yoga with conventional exercises or gymnastics. Indeed, in this case, you definitely will increase the elasticity of joints and muscles, tighten the body and improve a stretch, but definitely will not lead themselves to harmony and peace of mind. And would rather waste energy than fill your mind and body life-giving force.A bit of history and classical forms of yoga

“Biography” yoga is associated with the name of its founder, the Indian sage Patanjali, who lived in the II century BC Images of yoga poses contain Indian print of the same period of time. The main and the earliest schools of yoga called Raja yoga and Hatha yoga. Western countries have learned yoga in the nineteenth century by the British, whose colony has long been India. Today, spiritual and physical practice is widespread around the world. It has a number of popular destinations.

Yoga Of Patanjali

Yoga of Patanjali is the classic doctrine of achieving control over the mind, unification of mind, formulated by Patanjali in his work “Yoga Sutra”. According to his concept, yoga involves eight stages, which must develop gradually for the formation of a harmonious personality. By the way, to live these principles in everyday life is not difficult as it seems at first glance. For this you need daily to cultivate compassion, to be honest (especially with yourself), to seek and find joy in the little things, not to waste energy unnecessarily, to live fully, not to play any social role.

Raja yoga

Raja yoga is translated as “Royal yoga” and is keen to work with mind and consciousness. In other words, people walking on the road of self-improvement, becomes king, Raja, ruler over all his States. The Foundation of Raja yoga — meditation, self-discipline and practice abstinence.

Hatha yoga

Hatha yoga is the direction of harmony of body, which is achieved by:

asanas (postures) — physical methods of impact on the body;

pranayama — breathing practices of yoga;

mudras and bandhas — yoga exercises, controlling the internal energy.

Ashtanga yoga

Ashtanga yoga is one of the most modern and efficient systems of Hatha yoga. Asanas in Ashtanga yoga are linked by Vinyasas. This is a lucid, sequential movement synchronized with breathing. It is believed that to the study of the asanas in Ashtanga yoga it is best to begin with a set of 12 asanas of Surya Namaskar (sun salutation). Based on the most elementary movements to warm up the tissues of the body and “boost” breathing is easier to learn a system of “correct” breathing.

Mantra yoga

This impact energy and mind special sound vibrations. The mantra consists of the syllables in Sanskrit and have individual characteristics, rhythm, impact. People who have perfected the art of mantra, like the musician-virtuoso.

Kundalini yoga

Kundalini yoga- one of the modern types, in essence this is a psychotherapeutic yoga. Complexes of asanas aimed at raising the female energy from the base of the spine, to get rid of anger and aggression, resentment, fear, memories, and addiction. Also the effect of the exercises of Kundalini yoga — the transformation of sexual energy.

Power yoga

Method power yoga, that is power yoga, appeared in America on the sunset of the XX century, very quickly gaining popularity in our country. The sequence of dynamic exercises, Vinyasas and pranayamas, the implementation of which is under quiet music. Complexes power yoga quickly return the body in good physical shape.

Fitness yoga

Fitness yoga is the most popular for yoga these days, which competently synthesized the pros and cons of fitness and yoga, making both accessible to people of all ages and skill levels. Synthesis of asanas effective fitness complexes does not imply the study of the theoretical postulates of yoga or serious immersion in meditation. This is more practical part, excellent method of maintain physical fitness and tone without large power loads. With the help of fitness yoga, you can not only overcome the stress, make the body fit and elastic, but also significantly to lose weight, to form reliefs. A complete lesson in fitness-yoga will help “get rid” of 400-500 kcal per hour.

Fitness yoga technique has a similarity with the fashionable Pilates. In this Wellness area also need to focus on the position of the body, condition of muscles, measured breathing. Yoga differs from Pilates to the fact that the second system is more dynamic exercise repetitions, combined into one continuous chain. Unlike yoga, Pilates is no such diversity of breathing exercises and philosophy. The Foundation of the Pilates physical condition, strengthening the abdomen and back (often with additional sports equipment).Use for mental and physical health

The benefits of yoga in a can fully feel anyone who regularly devotes her time. “Side effects” of yoga is good physical condition and health. However, don’t think of yoga as a pill or a cure that can rid you of any disease. So what positive changes will come after a few months of training? Yoga:

improves the condition of osteochondrosis of the cervical, thoracic, lumbar spine;

will reduce “stressanalysis”;

give courage and strength.

Contraindications

Yoga for beginners at home available to all who wish to know, the main thing is to be cautious and in no hurry to master difficult asanas. But like any gymnastics burden, yoga has some contraindications. Without prior medical advice is prohibited to perform exercises for the following problems:

inflammation and exacerbation of diseases of internal organs;

hernia (herniation, inguinal);

pressure surges;

heart disease;

post-infarction, post-stroke condition;

joint problems;

body injury;

oncological diseases;

the postoperative period;

Viral respiratory infection, and influenza;

increased body temperature;

disorders of the psyche.

A special paragraph is postpartum recovery, when the reserves of the woman’s body is greatly depleted. Yoga after pregnancy and childbirth will help you regain strength and restore hormonal balance, relieve emotional tension, speed up metabolism and get rid of excess weight.

But to begin classes, it is possible not earlier than 40 days or a month and a half after the birth of a child. Period beginning yoga after cesarean section is extended for another few weeks. Beginners set of exercises of yoga is recommended only after six months after childbirth. And in each case you must first consult your doctor.How-to beginners

Before you start doing yoga at home from scratch, you have to set yourself on the regularity and the motivated progress. From asanas (i.e., postures in yoga) can never happen, may not have sufficient strength, breathing, and even patience. This is not a reason to give up, and haste in this matter to anything. The way of mastering yoga techniques is especially individual: through some time comes experience, and the body will become obedient. Start learning yoga at home with the comprehension of the two techniques that are fundamental to practice this spiritual-energetic practice.

Technique No. 1: pranayama

The initial stage of acquaintance with yoga is a technique of proper breathing. Completing a daily ten-minute session of pranayama you will learn how to consciously control the breath and energy. Because “prana” is Sanskrit and means “breath, energy, life force”. The practice of breathing in yoga is very important: it will help you to relax, concentrate, relieve stress and recharge with positive energy. The simplest pranayama is.

Take any comfortable posture with a straight back.

Breathe into a relaxed belly and the active exhale through the nose, alternating with a delay of breath.

Stick diagrams: four bills — two-bills — pause with breath-hold, four counts out two accounts pause.

At a comfortable health do pranayam in three sets of 20 to 50 cycles. Or focus on time — five to seven minutes with breaks as needed.

Technique No. 2: meditation

It is a technique of relaxation of body and mind, the next stage of development of yoga. To understand the art of meditation and feel the ‘taste’ of the correct state of yoga will help the selection of the following tips:

meditate in solitude;

meditate-in-one in the same place and at the same time;

meditate daily for ten minutes;

before meditation a workout (exercises, a light jog or dancing);

take a shower and set the mood (candles, incense, flowers, soft music).

meditate, facing East.

meditate while sitting, relaxing the body;

keep your backs straight;

breathe slowly and calmly;

the exhalation should be longer and smoother breath;

in the pauses hold your breath for a few seconds;

take a break from thinking and what is happening.

Human consciousness in yoga should be “empty”, but cheerful. You should not feel sleepy. Coming to mind the thoughts ponder, and let go.

A popular yoga method of meditation on the fire. Light a candle and try to focus on the purple color of the flame at the wick. Start to imagine how the fire fills you up, absorbing the whole body. For reviews, helps you get started listening to “Ave Maria” by Franz Schubert.10 more tips

Tuning in to classes, you need to learn the ten mandatory rules beginner yoga.

Theory. Yoga classes start with theory. Then set yourself a goal, decide what level of yoga you want to achieve.

Constancy. Regularity, regularity is important in yoga. Immediately decide with the class. It is considered that yoga should start every morning, but many prefer to perform asanas in the evening.

Duration. For the initial yoga just 15 minutes of daily exercise, then gradually increase time to 30, 45, 60 minutes.

Security. In General, the best option is to start doing yoga under the guidance of a live teacher, trainer or mentor. But yoga at home is the self-study through books, video tutorials or online form. Therefore, to avoid injury, learn to listen and hear your body.

Relaxation. From the first minute yoga learn to relax. Immediately you will have a lot of tension in the body.

The adequacy of supply. A balanced diet will give your body lightness and flexibility of joints, will contribute to better concentration.

Limitations. Do yoga on an empty stomach. To drink in the course of performing asanas is not recommended.

Clothing. The purchase of a special set of yoga do not have. Let it be-fitting garment of stretchable fabric. T-shirts and shorts for yoga are not suitable: when performing asanas they will SAG and slide.

Hygiene. Before yoga, take a warm shower to warm up the body and calm the nerves. Do yoga barefoot.

Health. If you don’t feel well, have a fever or exacerbated a medical condition, it is a reason to temporarily abandon yoga.

Yoga at home: yoga asanas for beginners

The complex of exercises of yoga is a static posture with the commit time of the body from ten seconds to a minute. The yoga asanas do not involve movements and correct breathing and correct distribution of load. Maximum attention in the yoga postures given to strengthening the back and stretching the spine, and the ability to relax in the “twisted” poses, focus on the sensations of the body. Explore yoga at home start with simple asanas: they teach self-discipline and not too exhausting.

Pose of a camel

Testimony. Pose of a camel, which in Sanskrit sounds like “Ustrasana” recommended in yoga as a warm up for the body (especially back) after sleep. Shown to improve blood circulation in the pelvis, stretching the muscles.

Especially the performance

Kneel, located at the level of the width of the pelvis, arms slightly pull back.

Exhale and begin to bend the body backwards, leaning on the arm, the other to pull up. Tense your buttocks, hold to the floor. Try to case is not “sinked” to the sides or back, do not squat on the heels.

Lock body for 15 seconds.

Switch hands and repeat movement.

After return to the original position.

Leaning his fists in the lumbar region of the back, make the deflection of the body back.

Hold this position for five breathing cycles (or focus time: on average, women make per minute 18 to 20 cycles of breathing).

In addition to stretching the spine, this asana is effective for increasing lung volume, improve breast shape and even to increase the bust. By the way, all the yoga exercises are based on stretching and strengthening the chest muscles will help make the Breasts firmer and beautiful. The yoga pose called Ustrasana also very useful for those who spends a lot of time sitting at a Desk tilted forward housing or driving a car.Posture chair

Testimony. Utkatasana or posture chair related to yoga simple asanas recommended for uniform strengthening of the back and muscles of the lower half of the body, giving tone the abdominal organs, for weight loss. Effective posture with flat feet.

Especially the performance

Position — standing, feet — shoulder width apart.

Raised above head hands with palms inward expand.

Slowly bending at the knees and slightly tilting the body forward, lower your buttocks down as much as possible, simulating sitting on a chair (to facilitate the task, adjust the “height” of a chair). Keep your arms stretched in one line with the body.

Stand straight joining the feet. Your task is to evenly distribute the weight of the body on the area of the entire foot.

Straighten your spine, try to relax the body.

Flex the knees, like tighten up the kneecap.

Pull up the stomach.

Keep your arms either folded down or raised up through sides with his hands, “looking” at each other.

To feel the whole body, imagine if you feet rooted to the ground. Breathe freely.

If you find it difficult to align the weight of the body, notice which side is more worn your shoes. So you will understand what part of your “soles” is loaded too, and what is not included at all. In addition, if it is difficult to keep the feet together and keep your balance, you can leave the distance between them in the width of the foot.The position of tilt to the soles

Testimony. Uttanasana as one of the essential yoga asanas for beginners, recommended for the normalization of the spleen, liver, kidney, female reproductive organs. Indicated for failures of the menstrual cycle, headache, nervousness. Requires mandatory inclusion in the program of morning yoga at harassing back pain and predisposition to osteochondrosis.

Especially the performance

Stand straight with feet together.

Keeping your body straight, do a forward bend to feet, like “develop”. The movement is done on the exhale.

Relax to the body under its own weight hanging down.

Disappears when internal discomfort, start to stretch hands to the floor. Try the palms to rest on the floor for feet, fingers forward.

Without bending the knees, keep pulling the back and arms, trying now to rest on the floor base of the palms.

Breathe calmly, stay in this position from 15 seconds to a minute.

First time performing this yoga exercise can be accompanied by pain. In this case, it is allowed when tilting the body slightly bent knees. Uttanasana has a strong impact: after two minutes of performing this yoga pose will help you to forget about depression. Exercise is shown emotionally unbalanced, quick-tempered, nervous people.The pose of the triangle

Testimony. The triangle pose or Trikonasana is one of the most complicated yoga asanas, is recommended to strengthen the legs and back. It returns the flexibility of the hip joints, the most favorable effect on the bowel.

Especially the performance

Feet — wider than shoulder width, feet parallel.

Assume the following posture: left leg swing out to the knee and the fingers looked strictly to the left.

The arms extended at shoulder height, palms turn towards the floor.

Slowly lean body to the left. Presenting your hands of the rays, reach the left arm to the little finger of the left foot. The second hand keep raised up. Lock body in this position up to ten seconds.

Slowly return to original position.

Now, expand the right foot and repeat the triangle to the right.

The plow pose

Testimony. The yoga pose of Halasana will help with spinal curvature, osteochondrosis, improves blood circulation, prostimulirujte digestion. Among its advantages — the fight against fat deposits on the abdomen and thighs.

Especially the performance

In the position lying on your back, keep your arms at your sides, palms on the floor.

Raised up legs pre-load to the chest.

Supporting the pelvis with your hands, make a smooth “roll-over” body back, mentally trying toes to touch the floor. The body weight transfer to the shoulders and shoulder blades, in no case neck.

Slowly return to starting position.

Halasana, that is, the plow pose, is an inverted yoga postures, which has curative effects on the spine. The proposed method is a lightweight version of the exercise. Behind you can also put a chair and, having mastered a simple “roll-over” to lower the foot on it. Please note that beginners should not perform this asana of yoga in its classical version, not to “get” a pinched nerve or misalignment of the vertebrae.

Pose candle

Testimony. Sarvangasana is the most important and useful asana in yoga, which is indicated for asthma, bronchitis, digestive disorders, hemorrhoids, varicose veins, menstrual problems. Stimulates the thyroid, eliminates the effects of stress, fatigue, prevention of insomnia.

Especially the performance

Take the initial position posture of the plough.

Lift the straight leg up.

Next, lift the pelvis and supporting the body with your palms (in the blades), give your body perpendicular to the floor position.

The commit time of the body from ten seconds to three minutes.

Return to starting position slowly.

This yoga exercise is popular among the people called “birch”. To avoid extra pressure on the neck, instead of the Mat can be used folded several times blanket. It is necessary to lie down so that the blades were still on the edge of the blankets and your head on the floor.Child’s pose

Testimony. Yoga exercise called Balasana is recommended for the restoration of flexibility in the knee and hip joints, for total relaxation of the muscles of the back. Can be used as a complete morning yoga for beginners.

Especially the performance

Sit on your knees, then fall on your heels.

Deep breath, do a forward bend. Lower your head and body to the knees, stomach, “prelates” to the hips. Keep the back straightened.

Hands pull along the body with palms up.

Listen to your breath.

To exit the pose, lift your head, and then slowly straighten your back.

Dead pose

Testimony. The pose of Savasana to soothe, rest and relaxation over all complexes of yoga exercises. Savasana is able to completely remove the tension in all parts of the body.

Especially the performance

Performed lying on the back. Arms stretched along the body, palms up.

Close your eyes for five seconds, severely straining all the muscles.

Then the maximum relax, mentally observe your condition from forehead to toe.

Listen to your breathing. Stay in Savasana for four to five minutes.

In the sitting position to return the body slowly.

When performing yoga asanas, the center of gravity, which in our body is the sacral region, it is necessary to shift, and over time you will learn to do it without much effort and discomfort. When you learn the initial poses, yoga will no longer seem something out of reach: you can move on to conquer their own summits.Wise — yoga for the fingers

Wise, or yoga for the fingers — it is a system of healing which is based on the reflex connection of the fingers with defined bodies. In other words, the hand yoga is a type of the whole organism. Weaving his fingers in intricate combinations (wise), we give health “command” our body, redistributing the energy of the wave. On the concept of yoga, when plexus fingers energy accumulates, if the fingers straightened, the energy is released. Also is the impact on biologically active points. The optimal time for training from three to 30-45 minutes (for three sets).

Yoga toes is useful for all, but there are two groups for whom it is simply necessary: for elderly people with sedentary lifestyles and for children having difficulties with learning. Teach your child and their elderly parents two or three mudras, doing that in difficult times you can help yourself and your loved ones. By the way, yoga gestures only consists of about 180 wise, able to replenish inner reserves of the human body.Wise “life-Saving”

Testimony. Pain or discomfort in the heart, followed by anxious mood, disturbance of heart rhythm, heart attack.

Especially the performance

Bent the index finger is put on the base of the thumb.

Connect ends of three fingers: middle, ring, and large.

Leave the little finger sticking out.

Yoga toes for the heart is performed with two hands to stabilize the condition.

Usually relief comes almost instantly: don’t be surprised, but the effect is identical to the action of nitroglycerin. No wonder the second name wise “Ambulance”. This yoga exercise it is important to learn all this “simple” skill can save a life.

If you along with this wise rational to eat, can effectively remove the extra pounds. To yoga “worked”, your daily diet menu should include rice, fruit, yogurt and at least eight glasses of warm water (37-40°C).Wise “Life”

Testimony. Fatigue, depletion, blurred vision, large eye strain. In addition, this mudra is very good for the eyes, it helps to fight drowsiness is no worse than caffeine.

Especially the performance

Connect the pads of the nameless, the thumb and little finger.

The middle and index — keep straight, clasped together.

When performing exercises be careful not to tighten the muscles of the arms.

“Living” testimony to the beneficial effects of yoga — the legendary singer sting. In his life two passions — music and yoga. A fan of the latter, he is already more than ten years. Sting is one of the best students of the founder of Ashtanga Vinyasa yoga Pattabhi Jois. Fans of the artist, who on 3 October 2017 was lucky enough to attend the concert 66-year-old British musician in Moscow, noted for its excellent physical shape. Music critics believe that the breathing exercises of yoga are beneficial to the voice of sting, making it a strong and special attraction.

Most people at the mention of yoga pictures in their minds of emaciated ascetic sitting motionless on the floor in the Lotus position. Even if you are one of those who takes yoga with distrust, try to leave aside the mystical and the one-sided aspect of this practice. Try to learn yoga exercises for beginners at home to do it is possible. Then you realize that with yoga absolutely anyone can reach the state of complete harmony with themselves and surrounding world. Only do not expect instant dividends from yoga. Understanding of the benefits will come with time.

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